Getting Enough Calcium?

Thursday, Oct 15, 2015

Getting Enough CalciumOur skeleton houses 99 percent of our body’s calcium stores. As a major building-block of our bone tissue, calcium is important for preventing osteoporosis and bone disease. Also, the calcium present in our bones acts as a reservoir for maintaining calcium levels in our blood, which is essential for healthy nerves and muscles.

With age, the body’s ability to absorb calcium declines, which is why the suggested daily intake of calcium is higher for seniors. Regardless of age, it is important for individuals to consume the proper amount of calcium for better health and stronger bones in the future.

Learn more about Doylestown Health's Osteoporosis and Bone Health Program

Suggested Daily Calcium Intakes

Infants - Young Adults

Age Milligrams
Birth to 6 Months 210
7 Months to 1 Year 270
1 to 3 Years 500
4 to 8 Years 800
9 to 18 Years 1,300

Adults

Age Milligrams
Men / Women ( < 51 years ) 1,000
Postmenopausal Women on Estrogen 1,200
Postmenopausal Women NOT on Estrogen 1,500
Men / Women ( 51 years + ) 1,200
Pregnant and Lactating Women 1,200

Calcium Food Reference Chart

Below is a list of the calcium content of various foods. Serving sizes are based on average portions, and calcium content is approximate as it varies depending on the method of production, recipe, or brand.

Product Serving Size Calcium (mg)
Milk
Milk ( skim )
8 oz
302
Milk ( whole ) 291
Milk, low fat chocolate 287
Almond milk 103
Yogurt
Yogurt, non fat
8 oz
452
Yogurt, low fat 415
Cheese
Hard cheese - e.g. Cheddar
1 oz
240
Soft cheese - e.g. Brie 120
Feta 140
Mozzarella ( part skim ) 183
Cream cheese 180
Meat, Fish and Eggs
Egg
1.5 oz
27
Tofu
4 oz
126
Chicken 17
Fish 20
Vegtables
Collard green
1 cup
357
Kale 179
Broccoli ( cooked ) 178
Carrots ( raw )
1/2 cup
36
Fruits
Orange
4 oz
60
Figs, dried
2 oz
96
Raisins 62
Beans and Lentils
Lentils
4 oz raw
8 oz cooked
53
White beans 176
Red beans 124
Green / French beans 66
Other
Ice cream, vanilla
1/2 cup
85
Vanilla soft serve 113
Frozen yogurt 90
Rice pudding 152

Learn more about Doylestown Health's Osteoporosis and Bone Health Program

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